Part 1
Every 1 min for 15 mins, alternating between:
12/10 Bike Calories
5 Strict Pull-ups
20 Weighted Sit-ups, pick load

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Part 2
Every 1 min for 15 mins, alternating between:
15/12 Row Calories
5 Strict Handstand Push-ups
15 Weighted Hip Extensions, pick load

Post Work
For quality:
50 Banded Press
50 Banded Bent Over Rows
50 Banded Pull Aparts
50 Banded Raises